John Cena Workout and Diet plan

April 4th, 2012

John Cena Mini Biography

• D.O.B. :- 23 April 1977, West Newbury, Massachusetts, USA
• Birth Name :- John Felix Anthony Cena
• Nickname :- Prototype, The Franchise, The Marine, The Champ, Chain Gang, Super Cena
• Height :- 6′ 1″ (1.85 m)
• Weight:- 240 pounds

The WWE superstar John Cena started his WWE career on 27th june 2002. Cena played his first match in WWE against Kurt Angle, which ended up with him losing. After this John Cena win lots of matches and become a superstar wrestler in WWE. He captured huge of fans worldwide. He is famous for his action, his killer body, his powerfull muscles and firm abs after all, he’s been working out since he was 18. John Cena has muscular body and this is only because of his well planed workout routine and diet plan. If you wanna body like him then read his workout and diet plan below carefully and apply this on your routine. One day you definately get the body like John Cena.

John Cena Workout routine-
EXERCISE-SETS-REPS

• DAY 1 :- legs & calves:

Seated calf raises-10-20
standing weightless calf raises-4-25
standing single leg curls-4-20 to 25
leg presses-5-20
leg ext-4-15
squats-4-10
hack squats-3-15
supersetted with;-
single leg ext-3-10

• DAY 2 :- chest

incline machine press-5-20
incline barbell press-5-20
machine flies3-15
cable flies-3-15
bench3-10

• DAY 3 :- Arms

preacher curls-5-12
standing BB curl-3-10 to 12
seated DB curl-3-10 to 12
standing cable curl-3 to 4-12
rope pressdowns-3-20
supersetted with;-
single-arm cable pressdowns-3-10
lying tricep ext 6 to failure
overhead cambered ext-3-20
seated BB ext-3-20
dips-4 to failure

• DAY 4 :- Shoulders

rear delt machine flies-5-20
machine overhead press-5-20
machine side laterals-5-20
seated military-3-10
DB laterals-3-12
standing BB press-3-10

• DAY 5 :- Back

Lat pulldowns-5-20
bent BB rows-5-12 to 20
1-arm DB rows-5-12 to 20
Deadlifts-4-8 to 15
high rows-4-20
pullups-4 to failure
shrugs-5-20

• Note :- ‘John Cena does one set of sixty crunches for abs at the end of each workout’.

John Cena Diet plan
Don’t just think that John cena only trains hard in the gym, his diet plan for much of his success in achieving the physique he has. John Cena diet also help you to get body like him so, just follow his diet plan…..

• #Breakfast :- 8 eggs, 8 whites, 2 yellows and 100g of oatmeal with applesauce or raisins.
• #Midmorning snack :- only Protein bar.
• #Lunch :- Two Chicken Breasts, 100g Brown Rice and Veggies.
• #Mid-afternoon snack :- Tuna in Whole wheat Pitta Breads.
• #Pre-Post Workout :- Whey Protein Shake and a Banana.
• #Dinner :- Chicken or Grilled fish, vegetables, brown rice or pasta and salad.
• #Evening Snack :- Casein Protein Shake or Low Fat Cottage Cheese Slow Release Proteins.

Batista's Workout Routine Focuses on Gaining Significant Muscle Mass

Batista, The Animal of WWE, is an amazing physical specimen. Standing 6'6" tall and weighing 290lbs, Dave Batista is a force to be reckoned with. Born in 1969, Batista spent 10 years training as a bodybuilder and bouncing part-time at night clubs before he found his calling as a wrestler. The Animal's focus and dedication to his strength training routine has helped him gain significant muscle mass, in both size and definition.

Batista Workout Promo

Check out this intense video of The Animal throwing around weights!

Dave Batista Workout Promo

by wildCARD1988 | video info

874 ratings | 1,127,389 views

curated content from YouTube

Batista Training Philosophy

Not Just Bigger, But Leaner and More Athletic Too!

When he was younger, Batista trained to get as big as possible. He once weighed as much as 370lbs. He since changed his tune and now trains for what he considers a lean, athletic physique. At 270lbs, he probably isn't the leanest guy around, but if you've seen him wrestle, he is certainly athletic.

One of Batista's concerns is overtraining. Since he has a demanding physical job (wrestling), he needs to make sure that he does not injure himself in the gym. He has reduced the amount of weight he uses on various exercises and eliminated squats entirely from his program. It makes sense...he throws around men who weigh 300lbs+ for a living, why waste time squatting?

Despite lowering the load of his weight training, Batista works out as intensely as he wrestles. He has a clear focus and it has helped him maintain his chiseled body. However, Batista faces challenges in where he can workout. Since he is on the road with WWE for the majority of the year, he needs to find high quality local gyms. This makes it challenging for him to train consistently. Because his job is so physically demanding, skipping a workout every once in a while isn't a big deal though.

Get a Body Like Batista!

Watch the video and download a FREE fitness guide!

Check out my website, Not Your Average Fitness Tips, for more fitness tips to get a lean, athletic look.

Batista Mass Building Workout Routine

Batista divides his workout routine into 3 days:
Day 1: calves, thighs
Day 2: back, shoulders, traps
Day 3: chest, arms
He randomly trains his abs.

Batista workout routine is listed below. As you can see, it generally focuses on multiple sets of 10-15 reps. This type of workout is great for hypertrophy which stimulates muscle growth.

Day 1
Standing Calf Raises: 3-4 sets of 10-15 reps
Seated Calf Raises: 2-3 sets of 10-15 reps
Seated Leg Curls: 3-4 sets of 10-15 reps
Lying Leg Curls: 2-3 sets of 10-15 reps
Standing Leg Curls: 2-3 sets of 10-15 reps
Leg Extensions: 3-4 sets of 10-15 reps
Hack Squats: 2-3 sets of 10-15 reps
Leg Presses: 2-3 sets of 10-15 reps

Day 2
Front Pulldowns: 3-4 sets of 10-15 reps
Rear Pulldowns: 2-3 sets of 10-15 reps
Seated Cable Rows: 2-3 sets of 10-15 reps
Lateral Raises: 3-4 sets of 10-15 reps
Behind the Neck Presses: 2-3 sets of 10-15 reps
Bent Laterals: 2-3 sets of 10-15 reps
Dumbbell Shrugs: 3-4 sets of 10-15 reps

Day 3
Hammer Strength Incline Machine: 3-4 sets of 10-15 reps
Dumbbell Bench Presses: 2-3 sets of 10-15 reps
Cable Crossovers: 2-3 sets of 10-15 reps
Alternate Dumbbell Curls: 3-4 sets of 10-15 reps
Preacher Curls: 2-3 sets of 10-15 reps
Single-Arm Reverse Pushdowns: 3-4 sets of 10-15 reps
Seated Machine French Curls: 2-3 sets of 10-15 reps
Hammer Strength Forearm Machine: 3-4 sets of 10-15 reps
Wrist Curls: 2-3 sets of 10-15 reps
Reverse Wrist Curls: 2-3 sets of 10-15 reps
Twisting Hanging Leg Raises: 3 sets of 15-20 reps
Machine Crunches: 3 sets of 15-20 reps

Batista Training

Check out the power of those punches and kicks...ouch!

DAVE BATISTA TRAINS AT AFFLICTION

by afflictionvideos | video info

405 ratings | 431,927 views

curated content from YouTube

Batista Cardio Routine

Because of all the exercise he gets during wrestling matches, Batistia doesn't put a big focus on cardio. He tries to work in 20 minutes on the elliptical at the end of a workout to burn some extra calories. He doesn't do intense cardio and avoids exhaustion.

Batista Diet

High Protein, Low Fat

Batista says that it's hard to watch his diet since he is on the road so much. He doesn't waste time counting calories or carbs. Instead, he simply tries to eat meals that are high in protein and low in fat. If he's getting ready for a match or photo shoot, he'll eat some additional carbs to inflate his muscles as well. However, he prefers natural carbs like fruits and vegetables. He is not a fan of bread or pasta.

May 3, 2012

Batista Workout Routine

Widely acknowledged by his ring name, Batista, David Michael Bautista, Jr. is a former American professional wrestler, bodybuilder and an actor, who have achieved great fame in his own field. Generally, Batista divides his workout into three days that include multiple sets of 10-15 reps. He consider that this type of workout is immense for hypertrophy which stimulates muscle growth

The 3 days workout routine is Batista listed below:

Day 1 is for the following:

Calves

• Standing Calf Raises Sets Reps: 3-4/ 10-15
• Seated Calf Raises: 2-3 / 10-15

Hams

• Seated leg curls: 3-4/ 10-15
• Lying leg curls: 2-3/ 10-15
• Standing Leg Curls: 2-3/ 10-15

Quads

• Leg Ext.: 3-4/ 10-15
• Hack Squats: 2-3/ 10-15
• Leg Presses or Smith machine squats: 2-3/ 10-15

Day 2 consist of:

Back

• Pulldowns to front: 3-4/ 10-15
• Pulldowns to rear: 2-3/ 10-15
• Seated Cable rows: 2-3/ 10-15

Shoulders

• Lateral Raises: 3-4/ 10-15
• Smith Machine behind the neck presses: 2-3/ 10-15
• Bent laterals 2-3/ 10-15 reps
• Dumbell shrugs: 3-4/ 10-15

His Day 3 starts with:

Chest

• Hammer strength incline machine: 3-4/ 10-15
• Dumbell bench presses: 2-3/ 10-15
• Cable crossovers: 2-3/ 10-15

Biceps

• Alternate dumbell curls: 3-4/ 10-15
• Preacher curls: 2-3/ 10-15

Triceps

• Single arm reverse push downs: 3-4/ 10-15
• Seated machine French curls: 2-3/ 10-15

Forearms

• Hammer strength forearm machine: 3-4/ 10-15
• Wrist Curls: 2-3/ 10-15
• Reverse Wrist Curls: 2-3/ 10-15

Abs

• Twisting hanging leg rises: 3/ 15-20
• Machine crunches: 3/ 15-20

Batista eat only high protein and low fat food in his regular life. He simply prefers natural carbs like fruits and vegetables is not a fan of bread or pasta. Moreover, he does not predominantly concern himself with calorie and carbohydrate intake.

Batista Workout Plan

\ David Michael Bautista is a former WWE wrestler, better known by his ring name Batista.
Batista started his career as a body builder and part time bouncer in night clubs. He was around 370-400 lbs at that time.
But when he started wrestling for WWE, he transformed his body into a 290lbs muscular structure with six pack abs.

Following is the Workout Routine:
Mondays. Chest & Abs

Incline Barbell Bench Press

Flat Bench Dumbell Press

Decline Bench Dumbell Flys

Parallel Bar Dips

Ab Crunches

Tuesdays.  Biceps & Calves

Standing Barbell Curl

Concentration Curl

Skull Crushers

One-arm Cable Triceps Pushdown

Standing Calve Raises

Wednesdays.  Optional Cadio or Abs
On these days, Batista can rest. If he wants to workout, he can do some cardio and abs (rope crunches or hanging leg raises) Cardio should not be done more than 30 minutes at medium intensity on a treadmill or exercise bike.

Thursdays.  Legs

Barbell Squat

Leg Extensions

Leg Curls

Leg Raises

Seated Calve Raises

Fridays.  Back & Shoulders

Deadlift

Lat Pull-ups

One-arm Bent-over Dumbell Row

Military Shoulder Press

Barbell Shrugs

Saturdays & Sundays.  Rest or some optional cardio
The weekend is for relaxing and resting. No need for any physical activity or cheating on  meals or drinking too much either. Otherwise, this Dave Batista workout plan won’t be as effective.


Some Important Tips:

1. Always push yourself and try to increase the weights on each exercise every week (while staying within the designated rep ranges).
2. Eat well. Take in about 1.5 to 1.8 grams of protein per pound of body weight. Your muscle building diet should be 30% protein, 50% carbs from sources like beans, rice, pasta, whole grains and potatoes. Fat is 20% from healthy sources like almonds and olive oil.
3. Eat 5 to 7 meals per day, evenly spaced (no more than 3 hours apart). Your pre and post workout meals should be in the form of whey protein shakes.

Complete List of Run Commands for Easy Access in Windows

Run commands are really useful as it can open your services on the go by just inserting some key-words, well finding them manually from the control panel is a big headache, so we are bringing you some of the useful commands for the RUN Panel which will surely boost your work creativity.

A

Accessibility Controls - access.cpl
Accessibility Wizard - accwiz
Add Hardware Wizard - hdwwiz.cpl
Add/Remove Programs - appwiz.cpl
Administrative Tools - control admintools
Adobe Acrobat (if installed)- acrobat
Adobe Designer (if installed)- acrodist
Adobe Distiller (if installed)- acrodist
Adobe ImageReady (if installed)- imageready
Adobe Photoshop (if installed) - photoshop
Automatic Updates - wuaucpl.cpl

B

Bluetooth Transfer Wizard – fsquirt

C

Calculator - calc
Certificate Manager - certmgr.msc
Character Map - charmap
Check Disk Utility - chkdsk
Clipboard Viewer - clipbrd
Command Prompt - cmd
Component Services - dcomcnfg
Computer Management - compmgmt.msc
Control Panel – control

D

Date and Time Properties - timedate.cpl
DDE Shares - ddeshare
Device Manager - devmgmt.msc
Direct X Control Panel (If Installed)* - directx.cpl
Direct X Troubleshooter - dxdiag
Disk Cleanup Utility - cleanmgr
Disk Defragment - dfrg.msc
Disk Management - diskmgmt.msc
Disk Partition Manager - diskpart
Display Properties - control desktop
Display Properties - desk.cpl
Display Properties (w/Appearance Tab Preselected) - control color
Dr. Watson System Troubleshooting Utility - drwtsn32
Driver Verifier Utility – verifier

E

Event Viewer - eventvwr.msc

F

Files and Settings Transfer Tool - migwiz
File Signature Verification Tool - sigverif
Findfast - findfast.cpl
Firefox (if installed) - firefox
Folders Properties - control folders
Fonts - control fonts
Fonts Folder - fonts
Free Cell Card Game – freecell

G

Game Controllers - joy.cpl
Group Policy Editor (XP Prof) - gpedit.msc

H

Hearts Card Game - mshearts
Help and Support - helpctr
HyperTerminal – hypertrm

I

Iexpress Wizard - iexpress
Indexing Service - ciadv.msc
Internet Connection Wizard - icwconn1
Internet Explorer - iexplore
Internet Properties - inetcpl.cpl
Internet Setup Wizard - inetwiz
IP Configuration (Display Connection Configuration)- ipconfig /all
IP Configuration (Display DNS Cache Contents) - ipconfig /displaydns
IP Configuration (Delete DNS Cache Contents) - ipconfig /flushdns
IP Configuration (Release All Connections) - ipconfig /release
IP Configuration (Renew All Connections) - ipconfig /renew
IP Configuration (Refreshes DHCP & Re-Registers DNS) - ipconfig /registerdns
IP Configuration (Display DHCP Class ID) - ipconfig /showclassid
IP Configuration (Modifies DHCP Class ID)- ipconfig /setclassid

J

Java Control Panel (If Installed) - jpicpl32.cpl
Java Control Panel (If Installed) – javaws

K

Keyboard Properties - control keyboard

L

Local Security Settings - secpol.msc
Local Users and Groups - lusrmgr.msc
Logs You Out Of Windows – logoff

M

Malicious Software Removal Tool - mrt
Microsoft Access (if installed) - access.cpl
Microsoft Chat - winchat
Microsoft Excel (if installed) - excel
Microsoft Frontpage (if installed) - frontpg
Microsoft Movie Maker - moviemk
Microsoft Paint - mspaint
Microsoft Powerpoint (if installed) - powerpnt
Microsoft Word (if installed) - winword
Microsoft Syncronization Tool - mobsync
Minesweeper Game - winmine
Mouse Properties - control mouse
Mouse Properties - main.cpl

N

Nero (if installed) - nero
Netmeeting - conf
Network Connections - control netconnections
Network Connections- ncpa.cpl
Network Setup Wizard - netsetup.cpl
Notepad - notepad
Nview Desktop Manager (If Installed) - nvtuicpl.cpl

O

Object Packager – packager
ODBC Data Source Administrator - odbccp32.cpl
On Screen Keyboard - osk
Opens AC3 Filter (If Installed)- ac3filter.cpl
Outlook Express – msimn

P

Paint - pbrush
Password Properties - password.cpl
Performance Monitor - perfmon.msc
Performance Monitor - perfmon
Phone and Modem Options - telephon.cpl
Phone Dialer - dialer
Pinball Game - pinball
Power Configuration - powercfg.cpl
Printers and Faxes - control printers
Printers Folder - printers
Private Character Editor – eudcedit

Q

Quicktime (If Installed) - QuickTime.cpl
Quicktime Player (if installed) – quicktimeplayer

R

Real Player (if installed) - realplay
Regional Settings - intl.cpl
Registry Editor - regedit
Registry Editor - regedit32
Remote Access Phonebook - rasphone
Remote Desktop - mstsc
Removable Storage - ntmsmgr.msc
Removable Storage Operator Requests - ntmsoprq.msc
Resultant Set of Policy (XP Prof) - rsop.msc

S

Scanners and Cameras - sticpl.cpl
Scheduled Tasks - control schedtasks
Security Center - wscui.cpl
Services - services.msc
Shared Folders - fsmgmt.msc
Shuts Down Windows - shutdown
Sounds and Audio - mmsys.cpl
Spider Solitare Card Game - spider
SQL Client Configuration - cliconfg
System Configuration Editor - sysedit
System Configuration Utility - msconfig
System File Checker Utility (Scan Immediately) - sfc /scannow
System File Checker Utility (Scan Once At Next Boot)- sfc /scanonce
System File Checker Utility (Scan On Every Boot)- sfc /scanboot
System File Checker Utility (Return to Default Setting) - sfc /revert
System File Checker Utility (Purge File Cache) - sfc /purgecache
System File Checker Utility (Set Cache Size to size x) - sfc /cachesize=x
System Information - msinfo32
System Properties - sysdm.cpl

T

Task Manager - taskmgr
TCP Tester - tcptest
Telnet Client - telnet
Tweak UI (if installed) – tweakui

U

User Account Management - nusrmgr.cpl
Utility Manager – utilman

W

Windows Address Book - wab
Windows Address Book Import Utility - wabmig
Windows Backup Utility (if installed) - ntbackup
Windows Explorer - explorer
Windows Firewall - firewall.cpl
Windows Address Book - wab
Windows Address Book Import Utility - wabmig
Windows Backup Utility (if installed) - ntbackup
Windows Explorer - explorer
Windows Firewall - firewall.cpl
Windows Magnifier - magnify
Windows Management Infrastructure - wmimgmt.msc
Windows Media Player - wmplayer
Windows Messenger - msmsgs
Windows Picture Import Wizard (need camera connected) - wiaacmgr
Windows System Security Tool - syskey
Windows Update Launches - wupdmgr
Windows Version (to show which version of windows) - winver
Windows XP Tour Wizard - tourstart
Here ends the list of these useful commands, well hope that these commands really increase your productivity and hence fasten your work experience, enjoy and do share this post with all your friends.

How to Modify or Change Android Apps .apk Files

Google uses .apk extension for Android Apps which might seem somewhat confusing but its nothing and just like a .zip file, so when you change the extension form .apk to .zip than application can be explored easily like applicationname.apk to applicationname.zip but still there are some problems than when you open this file you will see another classes.dex file which is not a normal file but really important and cannot be opened like anything you need a specific tool to open which is mentioned below.
Now classes.dex file contains every important thing + all the java based file but the true thing is that its encrypted so we are going to use the dex2jar opener given below to open that file up. 

1. Download Dex2Jar from http://code.google.com/p/dex2jar/
2. Download Java Decompiler from http://java.decompiler.free.fr/

Now after you have downloaded both above mentioned softwares you just need to copy the classes.dex file to the Dex2Jar extracted folder and run a small command from the commandline : "dex2jar.bat classes.dex"
Now this will create a file with a strange name something like "classes.dex.dex2jar.jar" so now you can open this using the WinRAR if you do not have it you can install it and start modifying your files.
[Via - AndroidGuys]

Facebook is Planning to Buy Face.com for approx. $100 Million

After purchasing "Instagram" a fun and free photo sharing app for $1 Billion, there were some another rumors that Facebook is going to purchase Opera Browser and create their own own social browser which might have some more options to share on Facebook.
Well now today we got another news that Facebook might be planning to purchase Face.com a face recognition website which has already delivered two apps on Facebook Photo Finder and Photo Tagger.

Israeli Business publication has leaked this information that Facebook might acquire Face.com for about $100 Million, but still there are some prices issues going on between these two big companies as the amount is really too big so it might take some times for the price negotiation.
Well we will update this post as soon there is confirmation about the news if this really happens, till then enjoy your social networking experience.

Now Upload Files upto 25mb Directly in Facebook Groups

Recently we posted that Facebook has released a small pages update showing the post popularity among the readers, well that was a good start but today I was just crawling some good Facebook groups and I saw that now Facebook has given an option to upload files upto 25mb right in the group, so anyone who is the member of that group can upload files and people can download those files directly.

Well so now you can visit any group and when you click in the text area for posting some message than you will see another tab with name Upload File like in the above image which you can click and choose a nice 25mb file from your computer.
You can also some description about the file like I just posted a simple blogger template with a small .rar file and a little description. The another best think about this feature is that you can anytime in future change the uploaded file with the new version file if available, as they have given a option to Upload Revision.
Well I think so that this is a big step taken by the Facebook as many uploading companies are coming day by day, so users will feel good as they can now communicate + share files with their readers.

http://arkinternship.com/index.php/about-internship.html 

ARK Technosolutions’s Training Group conducts this special internship program which is designed by our panel of experts from IIT’s, NIT’s and reputed universities for enabling  freshers / undergraduate / engineering students to

• Make a “Transition from Campus to Corporate”   
• Polish the skills which they already possess

This internship does not only aim for students who are into their 3rd and 4th year of engineering but also for 1st and 2nd year students who want be a master of their respective field of Robotics and Android with web designing tool.

•  

This Internship will not only polishes the technical skills of the engineering students but also but also guide us to walk on the road ahead in the corporate world.

All the trainee will be certified with the national level internship certificate by ARK Technosolutions

COURSE NAME	COURSE CODE	DURATION
Advanced Android	A3D	2 Weeks (36hours)
Advanced Android With Web Application Development	A2WD	4 Week (55 hours)
Advanced Robotics & Embedded Systems	ARES	4 Week (55 hours)
Cloud Computing & Virtualization	CCnV	4 Week (55 hours)

Fees:

Fees for 2 weeks course: Rs. 6,000/- only

Fees for 4 weeks course: Rs. 8,000/- only

Discounts:

BAY Offer :
ARK again comes up with something very innovative in terms of giving discounts to students so that more and more student can be a part of this internship program BAY is “Bring Another You” offer which works on a concept where each participants can refer his/her friend and can get a discount proportional to number of friends enrolling together. for e.g. if 4 participants, then they get a 4% discount on overall fees i.e. for 2 weeks course they have to pay altogether Rs. 23040 instead of Rs.24000/-. Max they can get a discount of 10% if they enroll 10 participants or more together.

Early Bird Offer :
All participants enrolling before 10th May 2012 will get a 5 % discount on any of the courses.

Students must abide by the following terms to avail group discounts:

1. All the students of the group should register and then email their respective group members names, numbers and email id to us on info@arkinternship.com
2. All students of a group should deposit their fees together in one single transaction.

Our executive will get in touch with you as soon as we received email from your side to avail this offer to guide you through the process
  

Address : B/107, Borivali Shopping Centre, Chandaverkar Lane, Borivali (W), Postal Code : 400092 City : Mumbai

Phone : 091-9892 227735 / 7738 570052